Deadlift

W WOD – WEDNESDAY – 14.04.21 – “BACK SQUAT”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Deadlift

CONDITIONING

“BACK SQUAT”

Back Squat 1-1-1-1-1
Every 2′ to build to a
heavy single

GWM WOD – WEDNESDAY 31.03.21 – “GAS GAS”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP

Toes To Bar – Deadlift

CONDITIONING

“GAS GAS”

3 rounds for time:
18 Toes-to-Bar
9 Deadlifts, 275/185 lbs
500mt Row

GW WOW – SATURDAY 13.03.21 – “NO LEGS TOMORROW

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
DEADLIFT – RUNNING WARM UP

CONDITIONING

“NO LEGS TOMORROW”

5 Rounds, each for time:
3 Deadlift, Pick Load
200m Run
Rest 2′ minutes

W WOD –THURSDAY 25.02.21 – “DEADLIFT”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
10 Wall Squat
5 Walkout
5 BB Good Morning
5 BB RDL

SKILLS & SPECIFIC WARM UP
DEADLIFT

CONDITIONING

“DEADLIFT ”
5-3-1-1-1-1-1
*Go every 2 minutes

MWG WOW – SATURDAY 13.02.21 – “SAVE YOUR BOAT”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time: (Increse Weight Every Rounsds)
250 Mt Row
6 Deadlift
6 V Ups

CONDITIONING
“SAVE YOUR BOAT”

For Time:
Row 1000m
Then 3 Rounds of:
12 Deadlift #BW
12 V Ups

W WOD –THANKS GOD IT’S FRIDAY 29.01.20 – “DEADLIFT AND BENCH PRESS”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
DEADLIFT-BENCH PRESS

CONDITIONING

“DEADLIFT AND BENCH PRESS”
Every 90″
Deadlift 1-1-1-1-1
5′ Min. rest
Floor Press 1-1-1-1-1

W WOD – HEAVY DAY – THURSDAY 05.11.20 – “DEADLIFT”

MOBILITY & WARM UP

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift

CONDITIONING
“HEAVY DEADLIFT”*
8 attempts in 10 minutes to build up to a heavy single for the day

Rest 2′

Then:

EMOM 5

8 Deadlift TnG #70%

*compare to 24.09.20

MGW WOD – WEDNESDAY 21.10.20 – “ARROWS”

MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
Deadlift

2 Rounds, increase intensity and weight
6/4 Calorie Row + 2 Burpees Over The Row + 4 Deadlift

CONDITIONING

“ARROWS ”

AMRAP 15′:
12/9 Calorie Row
8 Burpees Over The Row
12 Deadlift #82/56

GW WOD – TUESDAY 29.09.20 –”EVERYTHING HURTS”

MOBILITY & WARM UP
Movement Prep/Activation and Increasing Heart Rate
AMRAP 12 MINUTES FOR QUALITY
30/25 Calorie Row (OR 300m Jog)
20 Banded Good Morning
10 Box Step Up
10 Single Arm Suitcase Deadlift (each side)

SKILLS & SPECIFIC WARM UP
Deadlift
1 Set (fast)
6 Deadlift (at workout weight 1)
6 Box jump Overs
2 Deadlift (at workout weight 2)
2 Box jump Overs

CONDITIONING
“EVERYTHING HURTS”

30-20-10
Deadlift #61/43
Box jump Overs #60/50

-Rest 1:1-

15-12-9
Deadlift #102/83
Box Jump Overs #75/60

Young woman jumping box and talc powder departs from under feet. Fitness woman doing box jump workout at gym gym.

W WOD – HEAVY DAY – THURSDAY 24.09.20 – “DEADLIFT”

MOBILITY & WARM UP

SKILLS & SPECIFIC WARM UP
Deadlift

With an empty barbell, 1 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts

CONDITIONING
“HEAVY DEADLIFT”*
8 attempts in 10 minutes to build up to a heavy single for the day

Rest 2′

Then:

EMOM 5

8 Deadlift TnG #70%

*compare to 28.05.20